The higher someone’s self-efficacy, the better their
chances of starting and sticking to an exercise programme.
At the same time, one of the most well documented psychological
effects of regular exercise is a marked improvement in self-efficacy.
The longer we engage in regular exercise, the better we
feel about ourselves. This means is the better our self-esteem,
the more likely we are to exercise, and the more our self-esteem
rises, so the more we want to exercise… and so on.
Although the conclusions are fairly clear, there doesn’t
seem to be much study of why the relationship exists. There
are, however, a lot of theories.
PHYSICAL REASONS
Firstly, there are the biochemical results of exercise
(see our article on Exercise and Stress for a more in-depth
look at these). Have you noticed that a given situation
can look totally different depending on how good you feel
physically? From the flood of endorphins through your bloodstream
to the flushing out of stress hormones, a good workout (or
even just a good walk) makes your body feel wonderful. This,
in its turn, tends to improve the way you view yourself
– just as it would improve the way you viewed any
other situation.
Continuing on this line, I want you to try something. Hunch
your shoulders, cross your arms across your chest, look
down at the ground, scowl, and say ‘I feel in control.’
Not very convincing? That’s because an estimated 80%
of our communication is non-verbal, and this applies internally
as well. Now try sitting up, putting your shoulders back,
taking a couple of deep breaths, and repeating the experiment.
Different? Now you’re communicating a totally different
non-verbal message. Then consider that exercise helps strengthen
your muscles and improve your posture – all of which
communicates nonverbally to your mind how you’re feeling.
PSYCHOLOGICAL REASONS
Moving away from the physical, there are psychological
reasons that reaching a specific exercise goal would increase
self-efficacy. Self-efficacy is best improved by doing things.
Every time you do something you haven’t been able
to do before, the part of you that holds your beliefs about
what you’re capable of (your self-efficacy) has to
change to incorporate this new piece of information. So
every time you achieve a new goal, your self-efficacy increases.
This makes you more likely to set and achieve new goals,
simply because, having tasted success, you know it’s
possible.
Then there’s the way that other people react to the
results of your exercise programme. You might get compliments
on the physical effects – perhaps you’re losing
weight, looking less tired, or suddenly have more energy.
Or, what you’re actually *doing* might draw positive
comments. A friend might say ‘You’re so good
– you’ve kept this programme up for months now!’
Someone might approach you at the gym and tell you they
admire your dedication. (For extra ‘self-esteem brownie
points’, look for opportunities to *give* these kinds
of compliments sincerely to other people. You’ll be
amazed at how much better you feel about yourself). Getting
compliments from other people isn’t the best reason
to take up exercise – but if you surround yourself
with supportive people, they *will* notice the difference
– and any compliments they give you are a nice side-effect!
Lastly, there’s a reason I haven’t seen anyone
else mention, but it’s such a big one for me that
it needs to be mentioned. Exercising, by its nature, requires
us to get rid of all our makeup, our tailored-to-hide-every-flaw
suits, and everything else we hide behind to fit the magazine-imposed
restrictions for beauty. And while letting that go can feel
intimidating, it can also be incredibly freeing. Because
exercising does the exactly same thing to everyone else.
If you want to once and for all destroy the illusion that
everyone else but you looks like a model under their clothes,
stand in a gym changing room and really *look* at the bodies
there. There will be women who are ‘too skinny’,
‘too short’, ‘too fat’ – too
‘whatever’ to fit magazine standards –
and most of them will be wandering around totally un-self-consciously,
with far more important things to think about than the ‘flaws’
in their own, or each other’s bodies. *This* is reality.
*This* is what healthy women – of all shapes and sizes
– look like. And when this realisation finally sinks
in, it can be more freeing than any pat assurances that
‘everyone’s shape is different’.
THE BOTTOM LINE?
So what’s the bottom line? Well, it’s wonderful
news – both for those of us who have difficulty sticking
to a workout programme, and for those of us who know our
self-image could use a little TLC. Work on your self-image,
even a little, and you’re going to want to exercise
more to take better care of yourself. Add that little bit
more exercise into your weekly routine, and you’re
going to see your self-image improving. Work on them both
– just a little – at the same time, and watch
the magic truly happen!
If you have any questions about this week’s article,
please don’t hesitate to contact me on mailto:tanja@optimumlife.co.nz.
Otherwise, until next time, may every day bring you closer
to your Optimum Life.
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